Cheek Exercises

The shape and size of the cheeks contributes a lot towards how you look. Chubby cheeks are not particularly known to be attractive unless in a baby and if you tend to have sagging cheeks then you will most likely be compared to a bulldog. That is why people have a tough time and also spend a lot of time sculpting their cheeks, to make them firm and toned so that they provide a balance to the face. Plump cheeks, other than looking unattractive also make you look fat and childish. 

All this can be got rid off with cheek exercises that will in time make your face look youthful and ageless. These exercises are easy to perform and do not take much of your space and time. A couple of minutes every day is all that you need to give yourself a complete makeover regarding your cheek and face. Given below are various cheek exercises.

Facial Cheek Exercises 

Sit upright in a chair and relax. Close the lips while relaxing and then pucker and pout them using the cheek muscles. You can also use the fingers to pressure the cheek muscles. Keep the lips puckered till the count of ten and then relax. Repeat this exercise ten times.

Sit in a chair and relax. Then keeping the lips closed smile in a relaxed manner. Now, suck the cheeks inside towards the teeth and hold this position for a count of ten and then relax. Repeat this ten times.

Stand in front of the mirror so that you can see what you are doing. Turn the corners of the lips upward and pucker the top lip and then move the cheek muscles towards the eyes. Try to bring the top lip so that it touches the nose. Hold this position for a count of ten and then relax. Repeat ten times.

Keep the lips closed and the corners of the mouth turned up and then smile as widely as possible. The corners of the mouth should move near the ears. Then wrinkle the nose so that the cheek muscles move upwards. You should feel the cheek muscles working when you wrinkle the nose. Keep the position till the count of five and then relax. Repeat this exercise ten times.

Keep the teeth and lips closed and then blow air and trap them under the top lip for a count of ten. Now, move the trapped air to the left cheek and keep there for a count of ten and then again to the right cheek for another count of ten. Lower the lip and hold for a count of ten and then relax. Repeat this exercise five times.

Sit in an upright position and tilt the head back. Keep the lips closed but relaxed. While looking at the ceiling pucker the lips for a count of ten and the tilt the head forward, close the eyes and then relax till the count of twenty. This exercise should be repeated ten times.

Sit facing forward and in an upright position. Now, close the mouth and then drop the lower jaw and move it forward. Keep this position till the count of ten and then bring the jaw back to the normal position. Repeat this exercise five times.

Body Toning Exercises For Women

Lovely slender legs, a tight abdomen, a firm chest, strong shoulders and an over-all chiseled body - these are trademarks of supermodels, who seem to have every asset in place. However, a perfectly toned body is something that every woman would want to have. 

The bad part is that, quite often, getting flabby is easier than toning down. If you want to look and feel great, there is no shortcut to success. Toning your body is a goal that takes time, effort and consistency. If you would like to get that body that people rave about, read on further. We have listed some of the best body toning exercises for women.

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Exercises To Tone Up The Female Body

Outer Thigh

For women, getting rid of the saddlebags and keeping thighs in shape can be a tough task. Try outer thigh lifts for the purpose. It involves moving the leg away from the midline of the body. Its goal is to strengthen the hip and outer thigh.

Stretch out on your right side, with your right arm extended out straight and your head resting on your arm. Place your left arm in front of your chest for support.

• Keep your hips aligned.
• Lift your left leg. Do not lift it any higher than your hip.
• Keep your pelvis in a steady position and rotate the leg so that your knee faces the ceiling.
• Return your leg to the parallel position.
• Repeat this 10 times, on both the sides.

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Inner Thigh

Toning your inner thighs is an absolute must if you desire to flaunt great legs. It can help you reduce flabby looking thighs.

Lie down on your left side, with your head resting on a cushion, to retain proper alignment of your head, shoulders, and hips.

Bend your right leg and rest it on the floor, in front of you, while stretching your left leg straight.

Gradually raise your left leg. Hold this position for a moment and then slowly lower it. Lift it back again before touching the surface.

• Repeat this ten times on both the sides.
• Complete 2 sets of 10 lifts with each leg.

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Abdomen

Abdominal toning exercises are the perfect solution to flat abs and slimmer tummies.

• Lie down flat on your back, with your knees bent and hands across the chest.
• Slowly lift yourself up using your abs, while pressing your lower back to the floor. 
• As you reach the top of the crunch, slowly exhale. Now, gradually lower your back down to the flow as you inhale.
• Repeat this process 20 to 25 times and rest for about 90 seconds.

Hamstrings & Butt

The stability ball hamstring bridge is one of the best hamstring and butt exercises.

• Lie down on the floor, with your knees bent.
• Position your feet in such a way that they rest on top of the ball.
• Lift each vertebra from the floor, until you are in a bridge position.
• Maintaining the position, slowly bend and relax your legs.
• Slowly roll back down to the floor, to avoid cramps.

Upper Body

Although some women neglect upper body exercise, this is not advisable. The triceps, which are located at the back of the arm, have the tendency to get flabby, if not worked out.

Sit at the edge of a bench and align your hands, so that your fingers are facing directly ahead.

Bend your elbows, lower your hips towards the floor and slowly straighten your arms.

Best Core Exercises

There is not a single person who does not aspire to look fabulous, with rippling muscles and six packs, pretty much like Arnold Schwarzenegger. But, just by desiring, without actively working towards the goal, will not get you anywhere. It is precisely in this respect that core conditioning comes to the fore. Core exercises not only strengthen your body muscles, but they also toughen inner as well as the outer contours of your body. Core training schedule duly serves the purpose by improving your bulk, and by regulating, twisting, revolving and steering most of your movements. 

There are numerous muscles present in the core of the body. The abdomen, middle and bottom spinal columns, top pelvic area, and the slanted parts - all these need particular core exercises to generate the envisioned core conditioning experience. One interesting fact is that these core muscles are all in sheer proximity to one another, so, working out on one kind of a core muscle is bound to have an influence on other core muscles as well. 

The perfect core drill does not depend upon huge and costly gymnasium devices but on the physical structure, its innate prototype movements, and in what manner the muscles perform under gravitational conditions. This implies that the perfect conditioning can be executed at any point of time, and at any place. By diligently performing the exercises given below you can reap substantial results in minimum time.

Best Core Exercises & Workouts

The right core exercises should be able to offer the best workout program that yields optimum results in the minimum amount of time and with the least possibility of getting hurt.

Ab Wheel

This is really wonderful equipment with which many people have experienced their core stamina soar rapidly after using it. This can arguably be called the ultimate core exercise which strengthens our abdomen and lower spine to the ‘core’.

Deadlift

The deadlift is responsible for developing a steely spinal column as well as providing a rigorous drill to the stomach. This is a weightlifting technique where the weight is lifted directly off the ground to above the shoulders.

Front Squat

Rather than just crouching with the rod, it would be better if the rod could be held in front of the shoulders with the arms twisted. This will ravage the core, but the ache is fully worth enduring.

Sandbag Pickup

This has undergone several criticisms for its alleged maiming of the vertebrae. But you just need to be cautious enough not to rotate it, while swerving it from the floor towards your right shoulder. Then the same process is repeated for the left shoulder.

Plank

This is one drill which you must perform for a minimum of two to three minutes without fail. Even though this is a workout that is better suited for developing longevity, it is mandatory that you execute this exercise if you really desire to possess a ‘strong core’. This exercise gives a strong balance between stamina and fortitude. In this exercise a ‘plank’ is formed with the body. Lie flat on your stomach and then lift the body resting the weight on the forearms and the toes. Make sure that you keep the body straight and hold that position for a few minutes.

Lying Windmills

This is a very exciting exercise. First, lie down on your back with the hands stretched out on the side, and the limbs hoisted until they are perpendicular to the ground. Gradually, bring the legs down to one side, as low as possible, without letting the shoulder and the back leave the contact with the ground. Do this for the other side as well.

These are just a few of the most effective core exercises. They facilitate in providing a thorough drill as they focus on a particular muscle, and usually utilize the services of other similar muscles, thereby resulting in excellent inter-coordination between them.

Benefits Of Cross Training Workout

You may have a fitter body than many of your age group or friend circle, may do a record number of bench presses, and may boast of a will power that people may draw inspiration from. However, if all that muscle strength makes you think you can survive a trekking expedition, even come out victorious from it, then you need a reality check. If you are stuck to one kind of workout regimen for a long time, chances are your body is so accustomed to that routine that any little change, will show signs, even if it is only for a day or a few hours. The best way to avoid such incidents (and any more blows on your ego!) is to go for cross training workout. 

Cross Training, workouts refer to workout regimens where two or more of the different types of exercise are blended to give the body a higher level of overall fitness. Though athletes were the first ones to have used this method to decrease injuries caused due to overuse of a certain part of the body, common people are also using it, to get their body accustomed to all kinds of exercise regimen. Athletes usually club running on the beach, along with swimming to get that extra edge in work outs, since they need a very high level of overall fitness. The benefits of cross training are many and they also remove the drudgery of everyday exercising. Read on to find more about how cross training workout regimens can prove to be beneficial for you.

Cross Training Workout Benefits

Bored!

It is after all complete drudgery doing the same thing day after day. Doing a different workout regimen once in a while will add variety to an otherwise morose workout regimen. Workout is supposed to be a de-stress mechanism, not the cause of stress. If you run five kilometers every day, cycle for two hours for a change.

Flexibility

Following more than one form of exercise is an excellent way of bringing some flexibility into your daily routine. This way you’ll not be left thinking as to what to do the next time it rains, and you are not able to go for your jog. Instead, you’ll find yourself calmly doing a few rounds of Surya Namaskar in the comfort of your home. Or you’ll run up and down the stairs a few times.

Reduced Injury Risk

If you have been doing a certain form of exercise for a considerable amount of time, chances are that the part of body that is most used during that time may develop an injury, unless you change over to a different form of exercise that takes away the stress from that body part. It also lets those body parts relax while other parts of your body, which you may not have used much, will receive a workout.

Overall Conditioning

Since every part of your body will receive a workout, cross training will help you achieve a greater level of overall strength, agility, and fitness. Remember that no, one workout regimen, is perfect in itself, and will not give you overall fitness. Thus, experts recommend clubbing more than one exercise regimen for that extra edge.

At-Home Workouts

When it comes to fitness and working out, no excuse for not being able to set time aside for it works. Either we lose weight, or the face! With the popularity of yoga and other such methods of staying fit increasing by astronomical proportions each passing day, witness has come out from the trainer’s office and into our living rooms. Though many lazy souls, would claim that, it is easier for them to leave food than exercise, there are a fair number of foodies, who would claim just the opposite. 

For all such people, the only way to keep fit is to workout, either at the gym or at home. No prizes for guessing, which of the two is easier and more accessible. In fact, there are workout regimens that even suggest that mothers, who have very young children, use their babies as weights! The bottom line is, it is easy to workout effectively at home too, with minimum equipments. All you need is time and oodles of energy. Read on to know how to get the best out of working out from home.

Tips For Home Workouts 

At Home Equipments

Take stock of any equipments that your home could have, that may aid your workout. They need not be weights or a treadmill – it could be something as commonplace, as a staircase. It is often overlooked when it comes to working. Running up and a flight of stairs, even thrice can give your workout that much needed impetus. 

Invest In Simplicity

It could be advisable to invest in some simple workout equipments, just to get that extra edge. Articles like medicine balls and jump ropes, are inexpensive and effective workout equipments.

Music As A Catalyst

The importance of music in our lives, especially during the time we work out, cannot be overlooked. Music is known to keep the conscious part of mind occupied, the part of our mind that keeps looking at the clock, to see how much time we have spent on the treadmill! Invest in a workout DVD and play it while you work out.

Aerobics

Aerobics are an effective way of losing those kilos and are fun and easy. The best part about them is that within an hour you might have worked out every part of your body that needs attention. Besides, you can always improvise on them instead of going by what the book or the workout CD says. 

Dance Away Your Blues

Dance is another way of working out ! It is not only an effective way of burning all that flab, but also therapeutic and an excellent stress buster. Only make sure your stress busting activity doesn’t act as the cause of someone else’s stress, for instance your neighbour’s!